A Guide to a Healthy Indian Diet for Gestational Diabetes

Pregnancy is a joyous and transformative time for women, marked by the remarkable growth of their precious little ones. As the body undergoes significant changes to nurture the developing baby, it becomes paramount to prioritise careful monitoring and attention to ensure a healthy and complication-free journey.

Gestational diabetes is a concern for many during pregnancy. It is a condition resulting from increased glucose in the blood during pregnancy. It leads to a risk of negative consequences for the baby’s health regarding weight and blood pressure. 

Additionally, gestational diabetes influences the mother’s health, potentially impacting factors such as blood pressure regulation and long-term susceptibility to diabetes.

Therefore, seeking medical advice and following all recommendations is imperative to ensure a healthy pregnancy and a safe delivery.

Gestational diabetes is diabetes that usually develops during pregnancy around the end of the second trimester. It is a condition caused by hormonal changes that affect insulin sensitivity, resulting in high blood sugar levels. It may present symptoms like increased thirst, excessive urination, and fatigue.

In India, gestational diabetes is becoming increasingly common, affecting more and more pregnant women each year. Dietary changes can be crucial in managing gestational diabetes and ensuring a healthy pregnancy. 

The Indian diet, with its rich and diverse cuisine, can be an excellent choice for women with gestational diabetes. By making simple modifications to the traditional Indian diet, pregnant women can manage their blood sugar levels and maintain good health during pregnancy.

This article will explore the gestational diabetes diet in detail. We will discuss the nutritional requirements of pregnant women with gestational diabetes and the role that various Indian foods can play in meeting those requirements. We will also provide tips and recommendations for meal planning, portion control, and snacking.

Indian foods for gestational diabetes 

Prioritise your health during pregnancy above all else. Consult a qualified nutritionist for valuable insights into your dietary needs. If diagnosed with gestational diabetes, working with a nutritionist can help effectively manage blood sugar levels. 

Don’t let a large amount of information out there stress you out – simply focus on taking care of yourself and seeking expert advice when necessary.

Fortunately, pregnant women with diabetes can safeguard themselves and their babies by adhering strictly to a diabetic diet. It can prevent any adverse effects of the condition and ensure a smooth pregnancy with a healthy newborn. Here are some recommended dietary guidelines to follow during pregnancy:

1) Carbohydrates

For those diagnosed with gestational diabetes, paying close attention to macronutrient intake is essential, with carbohydrates taking the lead. How carbohydrates are digested and absorbed can significantly increase blood glucose levels. It is crucial to keep track of carbohydrate intake to prevent postprandial hyperglycaemia (high blood sugar levels after a meal).

If you’re looking to manage your gestational diabetes with a balanced diet, there are a variety of carb-rich foods that you may find beneficial to incorporate into your meals. Here are a few options to consider:

a) Fruits

Incorporating certain fruits like lemon, orange, guava, and green apple into your diet can aid in meeting your daily recommended vitamin C intake. These fruits also provide a healthier alternative to satisfy your sweet cravings.

b) Brown Rice 

Brown rice is an ideal alternative to white rice. It offers a slightly lower glycemic index (foods that don’t cause a rapid spike in blood sugar levels) and has more vitamins, minerals, and antioxidants. Adding moderate brown rice to your lunch or dinner is wise as part of a balanced gestational diabetes diet.

c) Grains, Vegetables, and Legumes

Incorporating a variety of veggies such as beans, peas, lentils, corn, spinach, and lettuce, along with whole-grain cereals like oats, millet, barley, quinoa, and sorghum, can significantly impact the regulation of blood sugar levels while providing crucial nutrition to support a healthy pregnancy. 

These foods are packed with fibre and boast a low glycemic index, which helps your digestive system function properly and decreases your risk for obesity and type 2 diabetes in the future. By adding veggies, grains and legumes to your gestational diabetes diet, you’re benefiting yourself and your growing baby.

2) Protein

Throughout pregnancy, there exists a need for a higher intake of protein as it serves a crucial purpose in the development of maternal components such as the blood, uterus, and breasts, as well as the growth of the foetus and placental tissues.

a) Dry Beans and Lentils 

Incorporating red chana, rajma beans, chickpeas, and brown, green, and red lentils into your gestational diabetes diet can provide essential nutrients like fibre, folate, and iron. These nutrients are beneficial for managing gestational diabetes.

b) Paneer, Soy Chunks 

Paneer and Soy are two nutrient-rich foods widely consumed worldwide. Apart from being delicious, these foods offer a host of health benefits that are well-documented. For instance, paneer is known for its role in weight loss, bone health, and diabetes treatment. 

On the other hand, Soy is loaded with isoflavones, a group of compounds shown to lower the risk of diabetes and heart disease. So, to improve your health, Paneer and Soy are two foods you should consider adding to your gestational diabetes diet.

c) Eggs

If you’re looking for a diabetes-friendly diet plan that still includes some tasty options, consider incorporating eggs into your meals. Despite being a non-vegetarian food, they’re low in carbs and can be a great addition to your gestational diabetes diet. 

If you’re searching for a healthy and filling food choice, it’s worth considering eggs. Remember that while the egg white has more protein, the yolk contains healthy fats that won’t affect your blood sugar levels. 

Additionally, with their low glycemic index, eggs are an excellent choice for those who want to avoid sudden blood sugar spikes.

d) Fish

The nutritional value of fish and seafood is to be considered. These aquatic delights are teeming with protein and are incredibly lean sources of sustenance. 

Moreover, they are rich in omega-3 fatty acids, which enhance cognitive function and bolster brain health, especially in pregnant women.

3) Healthy Fats

If you are expecting and have been diagnosed with gestational diabetes, keeping an eye on your fatty food consumption is recommended. It’s best to moderate your intake of items such as butter, margarine, salad dressing, cooking oil, and desserts.  

Additionally, it is advisable to avoid foods high in saturated fat, like cheese, bacon, and hamburger.  

It is crucial not to eliminate fats and oils from your diet entirely. These nutrients are necessary for your baby’s brain development. Opt for healthy oils, including olive and peanut oil.

a) Avocado

If you’re looking for a nutritious snack, consider indulging in a delicious fruit with healthy fats and essential vitamins. It is low in complex carbs and has a low glycemic index. Additionally, this fruit has been found to have satiating properties, helping people feel fuller for extended periods without consuming too many calories.

b) Nuts

Almonds, walnuts, and peanuts are packed with vital nutrients, including proteins and healthy fats, which aid in improving heart health. For those with gestational diabetes, nuts make for an ideal snack as they have low carbohydrate content and high amounts of protein, fibre, and healthy fats, essential for maintaining a healthy diet.

Indian Foods to Avoid with Gestational Diabetes

While it’s true that a variety of foods can be enjoyed in moderation, it is advisable to stay away from sugary treats like candy, cookies, and soda. Choose healthier options and avoid foods high in simple carbohydrates like processed snacks and white flour, which can rapidly raise blood sugar levels.

It’s natural to desire something sugary or processed now and then. If you do, don’t stress out about it. Allow yourself to indulge in a small amount and then move on. For example, if you’re craving soda, take a sip from your partner’s cup and order a glass of cold water or a diet soda. Resisting the craving may worsen it, causing you to give in and consume more. So, satisfy your craving in moderation without feeling guilty.

Here are some food and beverages you should avoid when dealing with gestational diabetes. Knowing which items to limit or stay away from is essential.

a) Soft drinks

If you happen to be dealing with gestational diabetes, then it’s best to stay away from sugar-sweetened beverages like soda, punch, and sugar-added juices. These drinks can cause a sudden spike in blood sugar levels right after consumption and offer very little nutritional value. Opt for healthier alternatives such as drinking water or unsweetened tea or coffee is advisable to satisfy your thirst.

b) Sweets

Like sugary drinks, limiting your intake of candy, ice cream, cake, doughnuts, and other baked treats is best. However, we all have special occasions and holidays to look forward to, so planning for some indulgences is essential. Remember, it’s all about balance.

If you consume extra carbohydrates, engaging in low-impact activities your healthcare provider has approved is a good idea. It will help your body process the glucose more effectively.

c) Foods High in Sugar or Starch

Research has shown that starchy foods that are high in carbohydrates have the potential to increase blood sugar levels. These foods include white bread, potatoes, white pasta, rice, naans, and overly ripe bananas. It is recommended to keep a watchful eye on the intake of these foods to maintain a healthy blood sugar level. Limiting the consumption of foods with exceptionally high starch content and a higher glycemic index is advisable.

d) Alcohol

Women who are pregnant need to abstain from drinking alcohol. It is crucial for those who have been diagnosed with gestational diabetes. Even a tiny amount of alcohol can adversely affect the development of a growing fetus. It’s vital to prioritise the health and well-being of the baby and avoid any potential risks associated with alcohol consumption during pregnancy.

e) Processed Food

Expecting mothers need to be mindful of their food choices and steer clear of junk food in any shape or form. It’s best to avoid the temptation of burgers, pizzas, and pasta as they are high in calories and barely nutritional. These foods are also loaded with artificial ingredients and chemicals that can harm the baby’s health. Instead, choose healthy and nutritious options such as eggs, fish, leafy greens, tofu, yoghurt, whole grains, and nuts to ensure a balanced and healthy diet during pregnancy.

f) Fried Food

The study showed a strong correlation between frequent fried food consumption before pregnancy and the likelihood of developing gestational diabetes. The findings indicate that women who consume fried food thrice a week are 13% more likely to develop gestational diabetes. Additionally, those who consume fried food four to six times a week have a 31% higher risk of developing diabetes during pregnancy than those who do not consume fried food as frequently.

Sample Meal Plan for Gestational Diabetes

Gestational diabetes (GD) doesn’t have to restrict your daily food choices. We have curated four meal plans specifically for you that are nutritious and delicious. You can experiment with different variations and combinations of these meal plans to satisfy your palate. 

However, it’s essential to remember that a personalised diet plan suggested by your healthcare provider or dietician is the most effective way to manage your GD.

7-day Indian Gestational Diabetes Diet Chart for Vegetarians:

Day 1:

• Breakfast: Two slices of toasted whole-grain bread, a bowl of fresh cottage cheese (paneer) (approximately 50g) with green chutney.
• Mid-Morning Snack: Greek yoghurt with mixed berries.
• Lunch: Brown rice with lentil curry, mixed vegetable stir-fry, and a side salad.
• Afternoon Snack: Roasted chickpeas.
• Dinner: Tofu stir-fry with broccoli, bell peppers, mushrooms + quinoa.
• Evening Snack: Sprouts salad.
• Before Bed: A glass of milk or unsweetened almond milk.

Day 2:

• Breakfast: Oats with almond milk, sliced almonds, and berries.
• Mid-Morning Snack: Vegetable sticks with hummus.
• Lunch: Whole wheat chapati with paneer curry, mixed vegetable dal, and cucumber raita.
• Afternoon Snack: Moong dal chilla (pancake) with mint chutney.
• Dinner: Quinoa pulao with mixed vegetables and a side of yoghurt.
• Evening Snack: Roasted peanuts.
• Before Bed: Herbal tea with a few unsalted nuts.

Day 3:

• Breakfast: Vegetable uttapam (savoury pancake) with coconut chutney.
• Mid-Morning Snack: Greek yoghurt with chopped fruits.
• Lunch: Brown rice with rajma (kidney beans) curry, spinach dal, and a side salad.
• Afternoon Snack: Roasted chana (chickpeas).
• Dinner: Veggie-loaded pasta with whole wheat pasta, tomato sauce, and mixed vegetables.
• Evening Snack: Carrot and cucumber sticks with hummus.
• Before Bed: A glass of buttermilk.

Day 4:

• Breakfast: Poha (flattened rice) with vegetables and plain yoghurt.
• Mid-Morning Snack: Fruit salad with a sprinkle of chaat masala.
• Lunch: Quinoa with mixed vegetable curry, moong dal, and cucumber raita.
• Afternoon Snack: Roasted makhana (fox nuts).
• Dinner: Whole wheat chapati with palak paneer, vegetable biryani, and a side salad.
• Evening Snack: Sprouts salad.
• Before Bed: A glass of milk or unsweetened almond milk.

Day 5:

• Breakfast: Vegetable dalia (broken wheat) with Greek yoghurt.
• Mid-Morning Snack: Roasted pumpkin seeds.
• Lunch: Brown rice with chole (chickpea) curry, mixed vegetable dal, and cucumber raita.
• Afternoon Snack: Mixed fruit smoothie with no added sugar.
• Dinner: Quinoa with mushroom curry, spinach dal, and a side salad.
• Evening Snack: Vegetable soup.
• Before Bed: Herbal tea with a few unsalted nuts.

Day 6:

• Breakfast: Besan chilla (gram flour pancake) with mint chutney.
• Mid-Morning Snack: Roasted peanuts.
• Lunch: Whole wheat chapati with bhindi (okra) masala, mixed vegetable dal, and a side salad.
• Afternoon Snack: Greek yoghurt with chopped fruits.
• Dinner: Tofu tikka masala with brown rice and cucumber raita.
• Evening Snack: Vegetable sticks with hummus.
• Before Bed: A glass of buttermilk.

Day 7:

• Breakfast: Vegetable upma (semolina dish) with plain yoghurt.
• Mid-Morning Snack: Roasted chana (chickpeas).
• Lunch: Brown rice with mixed vegetable curry, moong

7-day Indian gestational diabetes diet chart for non-vegetarians:

Day 1:

• Breakfast: Scrambled eggs with vegetables and a slice of whole wheat bread.
• Mid-morning Snack: A small bowl of mixed fruits.
• Lunch: Grilled chicken breast with stir-fried vegetables and some brown rice.
• Afternoon Snack: yoghurt with a handful of nuts.
• Dinner: Fish curry with steamed vegetables and some quinoa.
• Evening Snack: Roasted chicken or turkey breast slices.
• Bedtime Snack: A glass of milk or a small bowl of low-fat yoghurt.

Day 2:

• Breakfast: Omelette made with egg whites, spinach, and mushrooms, served with whole-grain toast.
• Mid-morning Snack: A small bowl of unsalted roasted peanuts.
• Lunch: Grilled chicken or fish with mixed green salad, quinoa, or whole wheat bread.
• Afternoon Snack: A boiled egg and a serving of cucumber slices.
• Dinner: Baked chicken or fish with roasted vegetables and a small portion of brown rice.
• Evening Snack: A small portion of grilled lean meat (chicken or fish).
• Bedtime Snack: A glass of buttermilk or a small bowl of low-fat yoghurt.

Day 3:

• Breakfast: Spinach and mushroom frittata
• Mid-Morning Snack: Mixed berries smoothie (without added sugar)
• Lunch: Tandoori chicken with cucumber and tomato salad
• Afternoon Snack: Boiled eggs
• Dinner: Lamb curry with a side of spinach and quinoa
• Evening Snack: Walnuts

Day 4:

• Breakfast: Smoked salmon with whole wheat bread and avocado slices
• Mid-Morning Snack: Greek yoghurt with chopped fruits
• Lunch: Grilled chicken salad with mixed greens and a light dressing
• Afternoon Snack: Moong dal (lentil) soup
• Dinner: Fish tikka with roasted vegetables and brown rice
• Evening Snack: Cottage cheese (paneer) cubes

Day 5:

• Breakfast: Chicken sausage with vegetables
• Mid-Morning Snack: Hard-boiled eggs with cucumber slices
• Lunch: Baked chicken breast with a side of quinoa and steamed broccoli
• Afternoon Snack: Roasted chickpeas
• Dinner: Mutton curry with cauliflower rice
• Evening Snack: Almonds

Day 6:

• Breakfast: Omelette with mushrooms, bell peppers, and whole wheat bread
• Mid-Morning Snack: Apple slices with almond butter
• Lunch: Grilled fish with a side of stir-fried vegetables and brown rice
• Afternoon Snack: yoghourt with chopped nuts
• Dinner: Chicken biryani (made with brown rice)
• Evening Snack: Roasted pumpkin seeds

Day 7:

• Breakfast: Chicken keema (minced chicken) with whole wheat bread
• Mid-Morning Snack: Mixed berries smoothie (without added sugar)
• Lunch: Grilled shrimp (zinga) with cucumber and tomato salad
• Afternoon Snack: Moong dal (lentil) soup
• Dinner: Lamb curry with a side of sautéed spinach and quinoa
• Evening Snack: Walnuts

Consult with a healthcare professional or a registered dietitian to customise the diet plan according to your specific needs and preferences. They can provide personalised guidance and help you make the necessary adjustments to manage your gestational diabetes effectively.

Tips for Healthy Habits with Gestational Diabetes

• Stay Hydrated with Water: Drink adequate water throughout the day to stay hydrated. It’s essential for overall health and helps regulate blood sugar levels. Avoid sugary drinks and opt for water as your primary beverage.
• Exercise: It’s essential to prioritise physical activity for your overall health. You don’t need to commit to a rigorous exercise routine, but incorporating simple activities like walking, biking, or playing active video games can make a difference. Try to aim for 30 minutes of moderate activity most days of the week to see benefits such as improved blood sugar, reduced risk of heart disease, weight loss, and stress relief. Don’t wait.
• Establish a Sleep Routine: Prioritise quality sleep as it is vital in managing gestational diabetes. Establish a bedtime routine that promotes relaxation, such as taking a bath, reading a book, or practising gentle stretching exercises. Try to aim for 7-8 hours of sleep each night.
• Pregnancy sugar diet chart: Consult with your healthcare provider or a registered dietitian for a personalised pregnancy sugar diet chart that suits your specific needs. They can help you monitor your blood sugar levels and make necessary adjustments to your diet throughout your pregnancy.
• Get regular check-ups: Prioritising your health by scheduling regular check-ups with your doctor is essential. Ensure you know your numbers by keeping track of your cholesterol, blood pressure, and A1c levels, which provide an average blood sugar reading over three months. Those diagnosed with gestational diabetes should prioritise their health to mitigate the potential risk of developing heart disease. It is imperative to stay informed and proactive about managing this condition. 

Tips for Maintaining Good Health with Gestational Diabetes

If you are diagnosed with gestational diabetes, your likelihood of developing type 2 diabetes may be higher. It is highly recommended to get tested for diabetes during your postpartum visit and inform your primary care provider for continuous monitoring and guidance on minimising your risks.

To manage your gestational diabetes, consider the following tips:

• Keep a healthy diet: Devising a meal plan can guarantee a well-rounded intake of starches, fruits, vegetables, proteins, milk, and healthy fats. 
• Stay active: Engaging in various physical exercises, like swimming, cycling, or even strolling, can contribute to the improvement of your blood sugar regulation in your body.
• Maintain a healthy weight: Achieving a healthy weight after pregnancy is recommended as it can lower the risk of type 2 diabetes.
• Keep blood sugar level: Many individuals record their blood glucose levels in a diary, documenting details about their meal plan, physical activity, and rest, enabling them to identify the impact of specific eats or movements on their body.
• Take medication when needed: Despite implementing multiple changes in one’s lifestyle, some individuals may still require insulin or other medications during pregnancy to effectively manage their blood sugar levels.

Management of Gestational Diabetes

The management of gestational diabetes involves a comprehensive approach to ensure the well-being of both the mother and the baby. It typically includes maintaining a balanced diet, monitoring blood sugar levels regularly, engaging in physical activity, and attending regular prenatal check-ups. 

• A healthy diet focuses on whole foods, portion control, and avoiding sugary and processed foods. 
• Regular exercise helps regulate blood sugar levels and promotes overall health. Monitoring blood sugar levels helps track the effectiveness of the management plan. 
• Prenatal check-ups allow healthcare providers to assess progress, provide guidance, and make necessary adjustments to ensure the best health outcomes for the mother and the baby.

Takeaway Message

In conclusion, the well-being of expectant mothers diagnosed with gestational diabetes highly depends on adopting a balanced and nutritious diet. Meal planning and portion control are crucial to balancing carbohydrate intake and preventing blood sugar spikes. The Indian diet offers various options that can help manage blood sugar levels while providing all the necessary nutrients for a healthy pregnancy. 

With the proper knowledge and guidance, women with gestational diabetes can enjoy a balanced and fulfilling Indian gestational diabetes diet during their pregnancy. It is recommended to consult with a registered dietitian or healthcare provider to create an individualised meal plan that meets their nutritional needs.

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Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

• Gestational diabetes diet: MedlinePlus Medical Encyclopedia https://medlineplus.gov/ency/article/007430.htm 
• Gestational Diabetes and Pregnancy | CDC https://www.cdc.gov/pregnancy/diabetes-gestational.html 
• Gestational Diabetes and Nutrition – AAFP https://www.aafp.org/pubs/afp/issues/2003/1101/p1775.html
• Gestational diabetes: Overview https://www.ncbi.nlm.nih.gov/books/NBK293712/ 
• Diabetes Meal Planning https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html